CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1:00 light bike + 1:00 moderate bike
5 spiderman and reach
push up into downward dog with calf stretch (5x’s)
10m bear walk forwards/backwards
20-30 second handstand hold
5-8 ring rows
10 hollow rocks
10 banded good mornings
Gymnastics
Metcon (No Measure)
Strict Gymnastics (B)
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold
STIMULUS
Working back and forth between two ring movements in the second half of strict gymnastics
For the horizontal ring rows, choose a difficulty that is challenging, but one that allows you to complete the 10 rows unbroken
On the ring rows, walking the feet further forward or elevating them will make the pull more challenging
Following the last ring row, immediately transition to a ring dip lockout for 10-20 seconds
Rest as following after the ring support hold
SUBSTITUTIONS
Ring Support Hold
Reduce Time
Use Band as Needed
Push-up Plank Hold (30-45 seconds)
Metcon
Sea Horse (Time)
Rounds:
40/30 Calorie Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24/20)
RX – 2 Rounds
RX+ – 3 Rounds
40:00 CAP
STIMULUS
GENERAL
This 3-round “cardio heavy” workout is intended to be on the longer side: 30-40 minutes or 10-13 minutes per round
ROW
The row meters will be the same for all athletes
RUN
If unable to run, increase the bike or row distances to accommodate:
Assault or Echo Bike: Increase by 28/20 Calories
Row: Increase by 500 Meters
BURPEE BOX JUMP OVERS
Face the box on the burpee and the jump over for these 20 reps
There is no need to stand to full extension on top of the box
STRATEGY
3 round workouts are always a good test of pacing
This longer workout is all about finding your maximum sustainable pace
Today is a great opportunity to have a plan and see if it works out
Before the workout begins, envision what your speed and effort will feel like about 10-12 minutes into the workout
If we determine our pace based on how we feel in the first 2-3 minutes, it may be too fast
Determining your pace off fast you think you’ll be going somewhere in the middle of the workout can help you stay consistent across the board
During the workout, make a mental note of how long each round took you and evaluate your pacing strategy after the workout is over
Extra Credit
Metcon (No Measure)
Not For Time:
30 Wall Walks
STIMULUS
In the wall walk, you will start by lying prone your chest with the bottom of the feet in contact with the wall
You’ll walk the hands backwards and the feet up the wall until the chest you are vertical in a wall facing handstand hold
Walk as high as you can and get the body as straight as possible
With these being not for time, take your time between reps to ensure quality of movements
MOVEMENT FOCUS
The way down on the wall walk can be a little tricky
To avoid sliding down, think about pushing the feet into the wall as you walk the hands away
This maintains pressure and connection to the wall and helps with a more controlled descent
SUBSTITUTIONS
Walk Feet Lower
Reduce Reps